A groundbreaking study led by Emmanuel Stamatakis, a professor of physical activity, lifestyle, and population health at the University of Sydney, has revealed that short bursts of vigorous activity integrated into daily life can substantially lower the risk of heart disease. The research analyzed data from approximately 22,000 individuals aged 40 to 69, all of whom were self-proclaimed "nonexercisers" from the UK Biobank. During 2013 to 2015, participants wore activity trackers for one week to monitor their activity levels.
The findings highlight that even minimal durations of vigorous movement can have profound health benefits. On average, men engaged in 11 short bursts of high-intensity activity throughout the day, some lasting less than a minute, while women averaged about nine such bursts. Notably, just 5.5 minutes of these vigorous activities daily could reduce the risk of major heart problems by 16%. Women who engaged in under 3.5 minutes of intense activity daily saw a 45% reduction in heart problem risks compared to those who did none. Furthermore, these women had over a 50% lower likelihood of experiencing a heart attack and nearly a 70% lower risk of developing heart failure.
Stamatakis emphasized the importance of consistency in these activities rather than the quantity alone.
“We are talking about regular and frequent behavior, not something that is a quick fix that people can do once every few days,” said Emmanuel Stamatakis.
He further noted,
“The most important aspect is not the small amounts of activity. The most important finding is the consistency of the activity.”
The study's approach underscores the significance of breaking up prolonged sedentary periods with short bursts of activity as a key strategy to enhance heart health. Researchers tracked instances of heart attacks, heart failure, or strokes through November 2022 and identified approximately 800 participants who encountered these major heart issues during the follow-up period.
Carol Ewing Garber added insight into the physiological impact of such activities.
“If people break up their activity throughout the day, this can have a very powerful effect on things like blood glucose levels,” she stated.
Importantly, the study indicates that women can achieve similar exercise benefits as men but with lower doses. Dr. Meagan Wasfy highlighted this finding:
“Women can accrue the same benefits of exercise as men but at lower doses.”
Dr. Wasfy also stressed the simplicity and accessibility of integrating movement into daily routines.
“The big takeaway is, it doesn’t matter how you move, all that matters is that you move more.”
The researchers concluded that even non-exercisers could see significant health improvements by incorporating brief periods of intense movement into their daily activities.
“I would hate for people to think they can just do this for one or two minutes a day and be scot-free from heart disease,” warned Stamatakis.
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